floFOCUS

Pull

20-min

2 sets: (keep light-moderate)

• :30-1:00 min plank
• 8 good mornings (bar)

4×4: deadlift @rpe 7

“1776” (25-min)

2 rounds

• 250m ski
• 17 burpees over bar
• 76 air squats
• 25 push press
• 25 pull ups
• 250m row

HYROX

5 rounds

6-min work/2-min rest

• 15/12 Cal bike
• 12 double sit up
• 15 Box Step-Overs (24/20″)
• 12 trx pike
• 15/12 Cal Row

FloLIFT

5 SETS : 5/10 RPE

• 1 muscle snatch
• 1 hang power snatch
• 1 ohs

KEEP MUSCLE SNATCH & IMPROVE ROM

3 SETS : 6/10

• 1 power snatch
• 1 hang power snatch
• 1 ohs

4 SETS : ALL AT SAME WT

• 3 snatch @ 6/10 rpe

(CATCH EACH REP LOWER)

Pump&Sweat

25-min

4×6: strict press @rpe6-7

when finished complete:

3 sets:

• 12 db skull crushers (floor)
• 12 total plank low row
• 12 total front/lateral raise

18-min

4 rounds

• 15/12 cal row
• 12 alt. bicep curls
• 9 trx push up

rest 1-min when complete, amrap:

• 5 t2b
• 10 pull ups
• 200m run

Total Body

22-min

2 rounds:

• 10 each banded split squat
• 10 each banded in & out

4×6: back squat @rpe6-7

emom: (4 rounds)

1. 20 kb swings
2. 15 box jumps
3. 10 total s/a db devils press
4. rest

optional cash-out: (2-4 rounds)

• 10 anchored leg lifts+20 sit ups

HYROX (Partner)

45-min

with a partner complete :

4 rounds each :

• partner 1 : run 400m
• partner 2 : max cal ski/row *switch each round

6 rounds each :

• partner 1 : run 200m
• partner 2 : 12 wall ball + max burpee broad jump